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Welcome to Bootcamp Workouts
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This workout is more challenging but much more effective than your typical cardio and ab crunches workout.
Perform 30 seconds of each exercise going from one to the next without resting. Take a quick break then repeat one more time.
Cardio: You can add 10 minutes of moderate intensity cardio to this workout for increased fat burning but it's totally optional.
Stretch: You can add 10 minutes of stretching at the end of your cardio to boost recovery but again it's totally optional.
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 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Killer Abs Bootcamp Tip Stay light on your feet and make sure arms come all the way overhead. |
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 Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. Killer Abs Bootcamp Tip Keep abs tight, butt and hips aligned with upper back and use glutes to raise the feet. |
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 Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Killer Abs Bootcamp Tip Adjust the speed of this exercise to your fitness level. Beginners can go slower and advanced can go faster. |
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 Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Killer Abs Bootcamp Tip Use the abs to raise up and keep elbows under shoulders at all times. Relax the head. |
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 High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Killer Abs Bootcamp Tip Stay light on your feet and pump the arms fast to get the feet going faster. |
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 Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor. 2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor. 3. Lift your leg back up and then repeat with the other leg for the desired repetitions. 4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor. Killer Abs Bootcamp Tip Place one hand behind the head if you need support. Keep abs contracted and move as fast or as slow as you need. |
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 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Killer Abs Bootcamp Tip Keep abs tight and hands under shoulders. Beginners can go slower and advanced can go faster. |
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 Single Leg Russian Twist 1. Stand with feet hip-width apart. 2. Hold medicine ball with both hands and arms only slightly bent. 3. Swing ball over to the right hip and come up onto right foot. Forcefully swing ball forward and around towards the left side so that you are only standing on left foot. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle. Killer Abs Bootcamp Tip Be sure to turn the entire body, pivot the feet, and look in the direction you are turning. Swing the ball fast while contracting the abs for more intensity. |
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 McKenzie Press-up 1. Start by lying face down with your hands in a push-up position. 2. Keeping your hips on the ground press up with your hands until a comfortable stretch is felt in your back. 3. Hold for the prescribed time and then repeat. Killer Abs Bootcamp Tip Relax the head shoulders and neck. Only go halfway up if you have low back issues. |
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